Our beliefs—both conscious and subconscious—shape our well-being. Thoughts create neuropeptides that bind to receptors in our brains and bodies, influencing everything from mood to immune function.
The pull of circular thinking is strong, yet it leads nowhere. So how do we break free? How can we stop being controlled by our thoughts and find emotional freedom?
Mindfulness-Based Cognitive Therapy (MBCT) offers a powerful approach. MBCT1Tickell A, Ball S, Bernard P, Kuyken W, Marx R, Pack S, Strauss C, Sweeney T, Crane C. The effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) in real-world healthcare services. Mindfulness (N Y). 2020;11(2):279-290. https://doi.org/10.1007/s12671-018-1087-9 blends cognitive therapy with meditation and mindfulness techniques for those struggling with recurrent depression, anxiety, or chronic unhappiness. Recognizing when we’re caught in thought patterns that don’t serve us is a crucial step in reclaiming our mental health. At its core, MBCT helps us identify destructive thought loops and develop a healthier relationship with them.
The five steps of MBCT
- Recognizing Our Thoughts
Awareness is the first step to change. Noticing when our minds wander or how thoughts influence our emotions is crucial. By recognizing negative thoughts and approaching them with self-compassion, we begin planting the seeds of recovery.
- Refrain From Following Destructive Thoughts
With awareness of our thoughts, we can learn to “sit with them,” letting them surface without attaching judgment that prolongs suffering. Resisting the urge to follow thinking that perpetuates fear, doubt, or self-criticism may be difficult because these patterns run deep. Negative thoughts act like weeds, spreading and suffocating the mind’s potential for growth. The goal is to uproot them and plant more constructive, empowering beliefs. Mastering this step is essential to breaking free from destructive cycles.
- Relax Into Our Breath
Our minds hold thoughts, our bodies feel emotions, and our breath bridges the gap between them. Deep breathing is essential for calming the mind and creating space between thoughts and reactions. Just as breaks among the notes of a song help shape its melody, pauses between thoughts allow emotional waves to settle.
Many of us breathe shallowly, using only the top of our lungs. Proper breathing involves the diaphragm, which, when engaged, helps regulate stress hormones. Deep breathing calms the adrenal glands, reducing anxiety and fostering a sense of peace.
This practice helps shift our focus from internal turmoil to external stimuli, breaking the cycle of intrusive thoughts.
- Resolve to Repeat
Interrupting negative thought patterns requires repetition. By consistently practicing these steps, we retrain our minds and stop operating on autopilot.
- Reaffirm and Rephrase
The final step is to reframe negative thoughts with compassion. For example, if you catch yourself thinking, “I’m no good at this,” rephrase it: “I am learning and improving every day.” Writing or saying these affirmations reinforces new, constructive reflection.
Transforming our mindset
With introspection and awareness comes the power to change. By consistently practicing these steps, we can rewire our thoughts and cultivate inner peace. Life will still bring challenges, but these tools help us face them with clarity and calm instead of fear and anxiety. If we keep with the process, over time, we’ll move from being trapped in our thoughts to mastering our minds.
Footnotes
- 1Tickell A, Ball S, Bernard P, Kuyken W, Marx R, Pack S, Strauss C, Sweeney T, Crane C. The effectiveness of Mindfulness-Based Cognitive Therapy (MBCT) in real-world healthcare services. Mindfulness (N Y). 2020;11(2):279-290. https://doi.org/10.1007/s12671-018-1087-9
